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Fitness and Your Health by JImmy Jacks - HTML preview

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Jimmy Jacks

http://www.glycemicfoodsindextips.com/1/weight-loss-made-

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"To Do Is To Achieve

To Achieve Is To Reap Reward"

-Dennis Killian

All Rights Reserved © 2010 Jimmy Jacks

Disclaimer and Terms of Use: No information contained in this book should be considered as physical, health related, financial, tax, or legal advice. Your reliance upon information and content obtained by you at or through this publication is solely at your own risk. The author assumes no liability or responsibly for damage or injury to you, other persons, or property arising from any use of any product, information, idea, or instruction contained in the content provided to you through this book.

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Table of Contents

INTRODUCTION ............................................................................... 5

A LOOK AT YOURSELF .................................................................. 6

Where Are You Now? ................................................................................................................ 7

What To Start With ..................................................................................................................... 8

Its Not Only For Weight Loss ..................................................................................................... 9

What You Will Learn................................................................................................................ 10

CHAPTER 2: .................................................................................. 11

BODY FITNESS AND ITS EFFECT ON YOUR LIFE ..... 11

What’s Healthy?........................................................................................................................ 12

Where Are You? ....................................................................................................................... 12

How Can You Improve ............................................................................................................. 13

Aerobic Training ................................................................................................................... 14

Strength Training .................................................................................................................. 15

Your Overall Body Fitness Plan ............................................................................................... 16

CHAPTER 3: ..................................................................................... 18

DIET FITNESS, YOU ARE WHAT YOU EAT, REALLY! ......... 18

What’s Healthy?........................................................................................................................ 19

Dieting To Lose Weight........................................................................................................ 21

Where Are You Now? .............................................................................................................. 21

I Can’t Give It Up! ................................................................................................................ 23

How Can You Improve? ........................................................................................................... 24

Heart Health .......................................................................................................................... 25

Improving Health Risks ........................................................................................................ 26

Eat Whole Foods ................................................................................................................... 26

Overall Diet Fitness Plan .......................................................................................................... 27

CHAPTER 4: ..................................................................................... 29

MIND FITNESS, A HEALTHY EMOTIONAL LIFE .................. 29

What’s Healthy? ....................................................................................................................... 30

A Healthy Brain .................................................................................................................... 30

Emotional Health .................................................................................................................. 30

Stress Management ............................................................................................................... 31

Spiritual Well Being ............................................................................................................. 31

Where Are You Now? .............................................................................................................. 32

Emotional Eating .................................................................................................................. 34

How Can You Improve? ........................................................................................................... 35

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Your Self Esteem .................................................................................................................. 36

Build A Social Network ........................................................................................................ 37

Managing Stress .................................................................................................................... 38

Brain Power! ......................................................................................................................... 38

Your Overall Mental Fitness Plan............................................................................................. 39

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Introduction

What does the words fitness and losing pounds mean to you? To each person, it’s something different. To many it’s a word that brings on the cringe of pain, of doing something they simply hate and even something they will avoid at all possible costs. But, that’s not necessary for most people. Most people can exercise and watch what they eat and do just fine. For those who need a little with a diet I suggest you try following a diet

involving the glycemic foods index.

In fact, fitness and weight loss can be enjoyable if you know how to make it be just that.

Through this short book, we will show you key elements to keeping yourself fit. Each tip and tool given is something that you can do easily, without much help and with the ability to see benefits.

You won’t lose a magical 100 pounds this first three months. You may be able to drop that amount of weight, though, in a year’s time. In many ways, fitness can be fun and we’ll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense.

You’ll learn something and you’ll be able to implement these tools today to start seeing success. Really, it can be that simple to be healthy. Let’s make fitness fun, then.

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A Look At Yourself

Fitness is a term that is used to help define the ability to stay in the best physical shape. You may ask, then, “What am I staying in shape for?” To each person, this will be something different.

For most, it is a matter of staying healthy as long as possible. You see, your body is designed to work as a machine. When each part of the machine is cared for, the entire machine works the best that it can. When the machine is neglected either in part or in the whole, then the machine won’t run well and eventually won’t run at all.

If a car, for example, is well maintained for many years, it will last many years longer. If it isn’t taken care of, for example you don’t change the oil in it, you cut several years off the life of the car. That’s costly to you, but when you look at this as your body, you are shaving away days, weeks, and even years off of your life when you don’t take care of your machine (your body.) Fitness is a necessary part of life. Before we get on the soap box, remember that fitness is something that you can get into the habit of doing which makes it easy.

Fitness is not something that you have to struggle with. When you were three you were probably taught to brush your teeth. You learned to put your clothes on. When you were learning how to do them, you likely hated it. But, once you learned how to do it, it became something that you didn’t think twice about. Do you worry about brushing your teeth today? No, because it’s a habit. That’s what we want you to think of when you think of fitness.

It’s just something that you do. Granted, the first weeks of learning to be fit and staying healthy will be the hardest. You’ll dread it. You’ll find excuses about not doing it. You’ll claim that getting fit is just too hard. You just can’t give up what you love. That’s not true.

In fact, if you have the will power to save your life by sacrificing for just a few weeks, you’ll see that fitness can be easily mastered by you.

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Our first goal is to determine where you stand right now. Don’t worry, this is painless, but it may hurt your ego a bit to do it. Nevertheless, it’s an important first step.

Where Are You Now?

Take a look at yourself right now. What do you see? If you are unhappy about any part of your body, chances are good that area of your body is bothering you because it’s an unhealthy area.

Here are some questions to ask yourself to determine where you stand right now.

Do you have aches and pains in parts of your body that are not from an injury?

Do you have clothing that doesn’t fit parts of your body well?

Do you struggle to do physical activities? Do you avoid them because you know you can’t do them?

Are you unhappy with the way that your body looks? Do you avoid looking in the mirror?

Have you been told by your doctor, your family or others that you need to consider your fitness?

If so, then you need to begin by understanding that change needs to happen. There are several tools that you need to use to determine your health level currently. You can find calculators for many of these available to you free of charge on the web. You need to use them to understand exactly where you stand right now.

Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need this number to be there, but it needs to be in a certain range to be healthy. For adults, this is generally 120 to 139/80 to 89. Ask your doctor where your blood pressure is.

Body Mass Index: Your BMI is a measure of the percentage of fat on your body. The higher this number is, the more prone to health risks you are.

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Ideal Weight: In comparison to your height and body structure, your ideal weight is the weight that you should be, ideally.

These three things are critical elements for you to take into consideration when considering where you stand right now. But, there’s much more for you to consider.

One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist.

Your waist is important because it is the indication on your body of your potential health risk.

Those that have a larger midsection are most prone to health risks.

This is an important piece of information because of how vital it is to your health. Those that have a large midsection are the most prone to heart problems. The fat that is here will push into your body, causing difficulty for each organ there. Your kidneys, your lungs and even your heart are suppressed. In effect, the fat here is likely to be what kills you, if you are overweight.

What To Start With

To get started with fitness, start by getting through these basic first steps.

1.

Meet with your doctor to talk about your overall health. Ask him for measurements of your blood pressure, your heart rate as well as any other important factors he may be interested in you improving. Determine that you are healthy enough physically to begin improving through diet and exercise.

2.

Get your weight. Do this at home on a well programmed scale, not at your doctor’s office. Do it first thing in the morning after you’ve gone to the bathroom but before you have eaten. Do it the same time and same way every time you weigh yourself.

3.

Calculate your BMI. You need this to see just how unhealthy you are currently. It’s going to come down and that will be quite rewarding!

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4.

Measure your waist. Stand up straight. Pull up your shirt, suck in your gut and measure at your belly button all the way around using a tape measure. This will be your indication of your weight loss and health improvement.

5.

Set your goals. Determine what’s important for you to maintain, to improve on, and to work on first. Write them down and post them in several locations in your home.

Now that you have this done, you can begin to improve your health. We’ll help you throughout the process!

Its Not Only For Weight Loss

Although many people start looking into fitness because they want to lose weight, fitness is not just about weight loss. By understanding where you stand on these factors above, you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living.

If you don’t think that you need to lose weight, that’s great! You are one step closer to being healthy. But, that’s not to say that you don’t have health problems beyond that level. Many people are still at risk for high

blood pressure, high cholesterol as well as other concerns even though they aren’t technically overweight. Therefore, you need to take into consideration the fact that overall health is in fact important to improve.

To help you improve your health I have found an exceptional book that will give you the tools you need to get your body back in shape and improve your overall health. This book is called

“Glycemic Foods Index” by Jimmy Jacks.

Throughout this book, we’ll point you in the direction of improving your overall health. For many that will mean losing weight. For others, that will mean improving other qualities of your life. There’s much to learn and improve on for most of us.

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What You Will Learn

So, what will you learn through this book?

Improving your body fitness

Improving your diet fitness

Improving your mind fitness

Improving your lifestyle fitness

Each of these aspects is quite important. While your body must be maintained as much as possible for health, it doesn’t do much good if you don’t eat the right foods. Losing weight, for example, isn’t enough if you aren’t eating the right foods even if you are losing weight.

With your mind fitness, we mean making sure you are emotionally and mentally fit. That means insuring that your overall life is healthy in regards to the life that you lead. Emotional stability is critical to overall health.

With lifestyle fitness, the goal is to improve your stress level. It has been shown that those that are under a lot of stress are often the most at risk for health problems due to the stress.

Throughout each of these aspects, we’ll teach you how to improve your life through easy, and even fun, ways. Because each plays a role in your overall health, we’ll tackle what the healthy standard is, help you to understand where you are and then help you to get to the goals that you have.

Since your body is likely to be your largest factor impacting your life, we will start there.

Remember, each aspect is just as important as the next, though.

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Chapter 2:

Body Fitness And Its Effect

On Your Life

Remember how we referred to your body as a machine? Well, the time has come to improve the way that machine is working. This means physically. Your body is a well designed machine, actually.

Each part of your body functions well because of the support that other parts play.

Your heart pumps oxygen rich blood to each cell in your body, delivering fuel to is so that it can perform its duty. Your lungs supply your heart with that necessary oxygen. Your brain keeps everything working, even those things that you don’t think about doing like your heart beating and your lungs breathing.

Your job is to give your body what it needs to continue to perform correctly. While your diet is something for the next chapter, we need to address your body’s ability to do what it needs to through being physically capable.

What some people don’t realize is why their body has developed as it has. Well back in the time of the cave man, the body had to do what it needed to so that you could stay alive. It would store food in fat so that when there wasn’t enough food available, these fat reserves could be used.

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Your muscles are necessary for functioning but they have been built to be used, not to sit ideally. Your body is used to providing your muscles with the fuel that they need to work hard. If you don’t work hard, your body can’t maintain a healthy muscle mass.

What’s Healthy?

As we mentioned early, to know what level of fitness your body is in, you need to take into consideration the vast number of measurements that we’ve already taken. Your weight, your blood pressure and your body mass index are good indications of your overall health.

Yet, it goes further than this, too. You should understand how well your body is working, too. Do you have any physical limitations? If you physically can’t lift things for fear of hurting your back, this could be a potential problem that needs to be considered.

If you have problems with your legs, your neck, your arms or anything else, you should address these specific concerns. The best place to start is to work with your doctor to determine why you aren’t physically fit in those areas. That way, you can improve your overall health and then improve upon your situation by knowing how to.

Where Are You?

As we’ve mentioned, it’s important for you to know where you stand health wise. That means taking the measurements that we’ve listed.

You should weekly weigh yourself, the same day at the same time each week. Keep a log of this information so that you can see your progression.

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Talking to your doctor is a great place to start when it comes to determining your overall health. You shouldn’t skip this step. If you are overweight, chances are good that your heart has been affected by it. You may not physically be able to exercise to a certain level. We won’t even include that level of exercise here because your doctor must tell you what’s okay and what is too much.

If you aren’t having any physical limitations, pains or weight problems, that’s a great sign. Now, look at your body in other manners to determine what you can improve on. Even an overall fit person can often improve their body’s fitness through improving their body’s makeup.

Understanding where you are is difficult for many at first. It’s a hard realization. But, it’s not the permanent solution, its going to improve, one step at a time.

How Can You Improve

Improving your body means improving your body’s ability to move and function. Its not easy thing to do at first, but it will get easier. Our overall plan to improving your body’s fitness level is through exercise, coupled with the other fitness elements later throughout this book.

Exercise is something that people hate, but remember your body is built to be used, not to sit in a chair at a desk all day. It is estimated that most people don’t get the exercise that they need and that leads to all types of health problems.

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Again, even if you aren’t overweight, chances are good that you aren’t getting enough exercise and fitness into your life anyway. Using your muscles and strengthening them are vital to improving health and fitness.

Aerobic Training

Movement is important for your body. Exercise is the best route to take to gain that health. Aerobic training is the best way to improve your overall exercise tolerance and therefore to improve your muscles.

Aerobic training helps to increase your heart’s ability to pump and therefore to get oxy